“Banana Peanut Butter”

CFKSQ – CrossFit

Workout of the Day

1. Conditioning – “Banana Peanut Butter”

2. Gymnastic Skill

Metcon

Banana Peanut Butter (AMRAP – Rounds and Reps)

Alpha:

15 min AMRAP

12/10 Calorie Row

10 Sit-ups

8 Power Cleans (135/95)

Bravo:

Barbell (105/75)

Charlie:

Barbell (75/55)

Delta:

200 Run or 10/8 Bike

2 or 1 Dumbbell or Kettlebell or Odd Object

Gymnastics

Pull-up or Bar MU or Bent-Over Row EMOM

6x

Up to :15 of Work (pick your number of reps), Rest the remainder of the minute

Warm-up

1)

6 min Clock, :30 Each

Jumping Jacks / Mt Climbers

Alt Spider / UpDown Dog

Yoga Table / HighLows

Repeat

4)

2x

8 Cal Row

8 Sit-ups

4 Cleans